Warm up to the music by dancing around, get your body limber, your heart rate going, and get ready to move. Be sure to stretch so that you don't pull anything. A few push ups would be good to get your arms ready to support your weight. Also, stretch your hands to your toes and your hands to the ceiling several times to get your body limber.
Put your right hand out in front of you at a 90 degree angle, tuck your right elbow into your side and place your right hand on the ground, with your hand facing backwards. Be sure that your elbow is tucked. This hand will support your body leaning over top this arm.
Rotate your body, using your right tucked arm as the pivot point, until your hand is facing forward. During this rotation, keep your hand fixed on the same spot on the floor making sure it is your body that is rotating around and your elbow is remained tucked into your side just below your rib cage. Practice this rotation a few times until you are comfortable rotating on your arm.
Collapse your arm so that your body falls to the ground upon your right arm as you are spinning around. Your hand is facing forward. Repeat the collapse a few times until you get comfortable spinning and then collapsing.
Place down your right hand with elbow tucked, spin, collapse, drop your right shoulder down and lean into a roll where your right shoulder comes down to the ground. The roll will go from your right shoulder, across your back, to your left shoulder, and around again. While rolling, push your right leg up and kick through the roll. Kicking is important to keep the momentum of the roll.
Make sure your legs are V-shaped as you roll across your back. To continue to windmill, roll off of your back onto the same hand and place it back on the ground.
Continue Steps 1-6.